SCFit WOD, August 11, 2023
1.) Squat Snatch*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
*Based off 1RM Snatch. Based off 1RM
Snatch. If no 1RM complete sets at RPE
8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Snatch Pulls**
3×2 (110%)
**Based off 1RM Snatch. If no 1RM
complete sets at RPE 10.
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT (PERFORMANCE)
FOR TIME
60 Wall Ball (20/14)
40 Box Jumps (24/20)
20 Power Snatches (135/95)
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
60 Wall Balls (14/10)
40 Box Jumps (20)
20 Power Snatches (95/65)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90
degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm
forward then backwards. Option to add some LIGHT weight.
(No Measure)
2 ROUNDS
10 Alt. Step-Ups
8 MB Front Squats
6 PVC Pass Throughs
4 PVC Hang High Pulls
into…
2 ROUNDS
10 Box Jumps
8 MB Thrusters
6 PVC Around The Worlds
4 PVC Muscle Snatches